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11AUG17

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WORKOUT OF THE DAY

PREP

EMOM 9:
Min 1 – 30s Parallel Goblet Hold
Min 2 – 5 Hang Muscle Cleans + 5 Press From Split
Min 3 – Plank x 15s each(front, left, right)

STRENGTH

A)
Every 90s x 4 Sets:
Low-Hang Power Clean x 2
B)
Every 90s x 6 Sets:
Clean Pull + Power Clean x 1

CONDITIONING

Three rounds for time of:
15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Jerk

115/80

EXTRA WORK

Every 4 Minutes x 4 Sets:
Row 20/15 Calories
20 Wall Balls